The Truth About Leg Curls and Extensions

August 21 2014

The Truth About Leg Curls and Extensions

Leg curls and extensions are two popular leg-targeting workouts. Using a compatible bench and some plate weights, you can perform both of these workouts to promote bigger hamstrings and glutes. But there’s a hidden dark side to leg curls and extensions that most people are unaware of: the stress and pressure it places on the knees. So, do the benefits of these workouts outweigh the potential negative effects?

What Are Leg Curls and Extensions?

If this is your first time hearing about leg curls and extensions, let me give you a brief explanation. Leg extensions are performed by lifting a weighted bar with the lower part of your shin while seated on a bench. Plate weights are added to the bar, at which point the user lifts the bar using nothing more than his or her shin. Once the leg is fully extended, it’s brought back down for the next sequential rep.

Leg curls can be performed in a few different ways, one of which is by laying face down on a bench and lifting a weighted  bar using the back of the calves. Think of leg curls as a backwards version of the leg extension. You start out with your legs fully extended, and then you lift the weighted bar up by bending your knees to form a 90-degree angle.

The Problem With Leg Curls and Extensions

Some health and fitness experts avoid leg curls and extensions simply because it places additional, unnecessary stress on the knees. There are countless stories posted online about people sustaining knee injuries while performing either leg curls and/or extensions.

Does this mean you should avoid these workouts? Not necessarily, as proper form and technique will reduce the pressure placed on the knees. When performed corrected, leg curls and extensions are two powerful ways to compliment your leg exercises.

Leg Extension and Curl Tips:

• Focus on lower weights with more reps.
• Don’t jerk your legs or knees.
• Wait at least 48 hours between leg workouts.
• Wrap your knees if you notice soreness after working out.

Above all else, listen to your body and don’t force yourself to perform leg extensions and/or curls if you feel sore. Knee injuries typically occur when a person continues to work out even after he or she feels pain or soreness. Resting between sessions and focusing on other parts of your body will allow your legs time to heal.